Losing weight, after a certain regular training time, the body begins to acquire a certain form and becomes in shape.In this article, we will tell you and show which exercises you can withdraw the stomach and the sides, including their name, the execution and duration technique.And also reveal the secrets how to get results faster.
Admittedly, eliminating body fats in certain regions is not so simple.The problematic areas are particularly visible when you put your pants, because these folds try to go out.It is not yet quite possible to draw a stomach.In order to get rid of them, you should reduce the total amount of fat in the body.
Do not be upset, because in this article, we will tell you everything you need to know about how to remove additional folds from the belly and sides.
How to deal with an excess fat in the size
Maybe at this stage, you are already visiting the gymnasium, try to follow the calories and try to be active every day.But while other places in your body arise gradually, it happens that even the most effective means of eliminating the stomach and the sides with great difficulty allows you to obtain at least certain results.
The reason is a number of physiological factors.Blood circulation, metabolic rate, hormonal experience and consumption / combustion of calories - all this affects the speed with which the fat leaves of the problematic areas.
Insulin resistance is the main reason why many people have a lot of fat deposits on their sides and back.
Cortisol and insulin are the main hormones that contribute to the accumulation and preservation of fat cells in the problematic areas.
Studies have shown that in men, fats are most often accumulated on the stomach and in women on hips and buttocks.
Cortisol is also known as a stress hormone in the body.When its level is high, a set of excess adipose tissue in problematic areas occurs even faster.
Insulin is a hormone that allows sugar to penetrate cells.After eating something sweet, insulin begins to be produced.
It allows the sugar to penetrate blood circulation and from there to the cells of the body, providing them with the energy necessary for the normal functioning of all the metabolic processes of the human body.If there are a lot of sugars, then insulin resistance is produced, which complicates the entry of glucose into the cells.
This energy, which has not been used correctly, is deposited in the form of fat as far as possible, and especially on the stomach, around the waist, lower back, hips and buttocks.
But do not lose hope, because we have taken the best ways to put our body in order.
# 1. Reset excess weight
As mentioned above, the problem of fat deposits on the sides and the stomach is very stubborn.She holds the body, like a little child for her mother on the first day of kindergarten.
You have to think in the long term.The percentage of fat in the body should not exceed 12% for men and 17% for women, if this percentage is higher, it will be more difficult to deal with an excess weight.
Do not worry about knowing where the fat starts first, until you reach the recommended interest, the main thing is that it leaves.
Try to increase the quantity and improve the quality of sleep if you want to lose weight in general.A study showed that those who were only sleeping five hours a night had more fat deposits in the abdomen than those who slept eight hours.
# 2. Appropriate calories and nutrition deficiency
Let's be honest in front of us.Can you maintain a calorie deficiency every day?How do you know?Do you follow this or do you guess?
The number of calories consumed is the most important part to get rid of fat folds on the stomach and the sides, because without a negative energy balance, all the fat accumulated in the body, there is no reason to burn.
Subject to diet, the triglyceride accumulated in fat cells is separated from free fatty acids, letting them move to the parts of the cell that will help burns them to produce energy.
As a result, the number of oily cells is reduced and you lose weight.
Exclude the sugar from your diet, which will reduce the visibility of fat folds on the stomach, sides and lower back.
It has also been noted that eating a large amount of fructose (corn syrup, for example) increases the volume of the abdomen as a whole.
Also stay away from sugary drinks (soda, for example) because they lead to an increase in fat deposits in the abdomen.This includes food soda, which contains zero caloric.
Make sure that the diet contains a sufficient amount of useful fats that help get rid of stubborn fats in problem zones.
The menu for each day should have a sufficient amount of fiber.A study has shown that an increase in the consumption of 10 g soluble fibers per day helps get rid of almost 4% of visceral fat on the abdomen.
Add more protein to your diet to get rid of fat folds in the lower back.A study has shown that a protein -rich diet helps reduce the number of folds on the stomach.
And the last, but no less important: reduce the amount of alcohol consumed, because it is associated with the deposit of fats on the stomach.
# 3. Add to food burn fat
Caffeine is an important nutrient in the fight against fats because it contributes to the production of a group of hormones called catecholamines.These include adrenaline and noradrenaline.
These hormones are necessary to stimulate fat cell receptors, increase the metabolic rate and increase blood flow to adipose tissues.
The reception of additives with caffeine and other nutrients to combat fat gives an energy load with a calorie deficiency, dulls a feeling of hunger and reduces appetite, while causing fatty loss by thermogenesis.
# 4. Take care of the cardio
Try to be more active in daily life.A study has shown that every 15 minutes of a sedentary lifestyle lead to an increase in the size of the size of 1.27 mm.
Try to improve and increase quality and amount of sleep if you want to lose weight in general.A study showed that those who were sleeping only five hours a night had more fat on their stomachs than those who were sleeping eight hours.Therefore, we sleep as it should - we remove the stomach and the sides with a minimum of effort.
Previously, it was often said that the cardio "makes thick" because it burns the muscles and not accumulated with fatty acids.But this is not the case.
If there is free time, it is best to add a little cardio of moderate intensity to your training plan - a coward race, to bike, frisby or to dance.
This will contribute to the burn of the calories and will get rid of the folds.
And if there is not enough time, it will be preferable to try a cardio interval training, where periods of high intensity are replaced by leisure intervals or recovery.
These two methods affect the total number of calories spent per day, help cause physiological changes in fat cells, which helps get rid of fats on the sides and the abdomen.
Do not forget strength training, but it is best to alternate exercises to lose weight and sides at home with familiar cardio training.
# 5. Perform a force training
To clarify the situation - These exercises will not eliminate fat deposits in the event of a calorie deficit.And they will not be a magic potion with which you will get a beautiful flat stomach in a short time.
To start, select these physical exercises from the list that will appeal to your liking.Absolutely all the exercises on the list below can be done at home.In the breaks between training, you can cycle for a variety.
Give preference to training at high intensity intervals.They give the maximum effect when it comes to pouring fat and increasing muscle mass.
A set of fat exercises on the stomach
It is not a daily training program to burn more fat, it is better to engage in a day, to alternate it with the race, to lose weight for a shorter period.
For each exercise, select 30 seconds, try to make them slowly, paying attention to details.It is recommended to perform these exercises in front of the mirror so that it is possible to control the technique of performing certain movements.Do not forget to set the intermediate and finale results in the newspaper or take a photo.
1 and 1
- Approaches: 3-4
- Rehearsal: 15-20
Find the breakings for the traction ups and let the body freely hang in a straight line in the air.Fold your knees and lift them above the hips.
The emphasis must be placed on the strengthening of the abdominal muscles, and not only on the rise of the hip.
2. Tear off
- Approaches: 2-3
- Rehearsal: 6-15
No matter how strange it sounds, but the draw aims at the development of the abdominal muscles, especially when you pull your body upwards.
3. Russian twist
- Approaches: 3-4
- Rehearsal: 10 in each direction
- Sit on the carpet, fold your knees and lean back, stir your chest and shoulders back.
- Keep the igniter with both hands, go around the body to the left, then to the right.
- Try to make your knees resistant throughout the movement.
- To complicate this exercise, lift your legs from the ground.
4. Cellular
- Approaches: 3-4
- Rehearsal: 15 on each direction
Take a pose as for push -ups.Lift the left knee as high as possible towards the chest, then turn it slightly as if you were trying to touch them with the right shoulder.
Go back to the starting position, then repeat the same with the right foot.Perform all restless rehearsals.
5. Lumberjack
This can be done with a weight or any other weight, but you can try other exercises with weights, they are very effective in burning calories.If they are not, try exercises with dumbbells for weight loss all the body.
- Start with a standing position, holding a dumbbell or a weight in the chest.
- Then turn the body slowly in one direction, squatting simultaneously.
- Consider the igniter on the outside side of the ankle in the touch.
- Then get up and turn the body in the other direction, raising your hands with dumbbells above your head.The movement should be like a lumberjack cut a tree.
6. Side bar on the elbows with lifting of the basin
- Take the side of the sidebar on the elbows, put one leg on the other.
- Hold the ground basin and keep the body directly on the same line.
- It is necessary to filter the muscles of the press and the buttocks and to keep them like that throughout the movement.
- Lower slowly and lift the hips to the ground, holding your right body.
7. SCALOLAS
- Take a pose for push -ups, keep the body directly.
- Fold your left leg to the knee and bring it to the right elbow.
- Return the knee and immediately carry out the same action with the right foot.
8. Side bar with hand removal on the side
- Take the position of the sidebar, the elbow should be under the shoulder, one leg during the second.
- Hold the ground basin and straighten the body.
- Raise your hand and lower it under the body on the back.
- Slowly return to the starting position.
9. Excess "Spider-man"
- Take a pose for push -ups.
- Start lowering the chest to the ground and take your left leg to the folded side to the knee and bring it to the elbow.
- Go back to the starting position and repeat the movement with the other foot.
10. Plate with turns
- Place the bar on the elbows, elbows on the same line with the shoulders, the body is straightened, legs together.
- Slowly take the position of the sidebar, while lifting the hand, allowing the legs to turn with the body.
- At the end of movement, linger, then slowly return to the starting position and turn to the other side.
11. Sirène
- You must lie on the side and fold your legs together, your foot on the foot.
- Put your hand behind your head.
- Then lift your feet and chest at the same time, without tearing your hand on which you lie down from the ground.
- Tighten the press muscles before going slowly to the ground.
12. Crab bridge with hands
- Place the bridge, pressing your arms and legs on the floor and lift your hips from the ground.
- Lift your hips even higher, lift your right hand and bring it to the left side.
- Let the body turn with your hand.
- Go back to the starting position, do the same towards the right side with your left hand.
13. Transform the body with an elastic band
- For this exercise, you will need an elastic gum, fixed approximately at the chest level.
- Keep your hands extended in front of your chest, holding the gum handle.
- Then pull the elastic band, turning the body from the wall, tighten the press muscles, while the legs remain motionless.
- Go back to the starting position, then repeat on the other side.
14. Turn the body on Fitball
- Put the top of the back on the fitball, fold your knees and put them on the ground.
- In your stretched arms, you can hold a dumbbell or a ball.
- Then start slowly turning your arms extended upside down and the body from one side to the other.
- Tighten the abdomen and buttocks muscles during turns.
15. The Bench press
- Attach an elastic elastic gum.
- Take the handle in your hands and hold them at the chest level, extending your arms forward.Leg line width of the shoulder.
- Tighten the press and buttocks muscles and pull the elastic on yourself.The knees are slightly folded, the body is straight.
- Stretch your arms forward and repeat the movement.
16. Planck with the touch of the hands of the foot
- Take a pose for push -ups, hands at the same level with your shoulders, legs together.
- Depending on the left leg, take the right to the left and touch the feet with your left hand.
- Lie in this position for a second and put your foot and arm in place.
- Do the same with your left foot and the right hand.
# 6. Try a high intensity circular training
The best way to use strength training and exercises to burn fats in the stomach and alongside is their structuring in circular training.
And there are several reasons:
- Increased combustion of calories and metabolic effects;
- Improved blood circulation, heart rate and catecholamine emissions;
- Short and intense training increases the effectiveness of the time used;
- Tone and develop muscles during fat burn.
Here is a small but effective fat burning drive with a set of folding exercises on the sides, lower back and abdomen.Just finish the first cycle without stopping for 10 minutes, to relax for 2-3 minutes, then go to 2 and run it in 10 minutes.
It is an exhausting and hard training style for 20 minutes, but in any case, it will bring results.
Cycle n ° 1
| Order | Exercises | Repetition |
| A1 | Pull -ups | 10 |
| A2 | Cup cup | 10 |
| A3 | Push ups | 10 |
| A4 | Paws | 10 |
Cycle n ° 2
| Order | Exercises | Repetition |
| A1 | Twins Girey | 10 |
| A2 | The push of the horizontal block | 10 |
| A3 | Squats with a bar | 10 |
| A4 | Army flow | 10 |
Conclusion
At first glance, it may seem that it is not so easy to get rid of the folds on the sides, at the bottom of the abdomen and the back.An effective training plan, knowledge of the physiological processes of fat loss, good nutrition is the key to reaching a beautiful slender size whose size can be proud.
Remember that it will be possible to drive these folds only when the total percentage of fat in the body decreases.
Now that you know everything, it's time to act and get the desired results.